Starting Position

Stand or sit up with your back straight and arms fully extended at your sides.

Hold a dumbbell in each hand with your palms facing the sides of your thighs.

Upward Movement

Raise your arms upward, keeping your palms facing the ground, until both arms are parallel to the floor.

Pause for a moment before lowering.

Downward Movement

Slowly lower the weights until your arms are by your sides again.

Trainer Tip

Do not lean back while performing the movement and remember to initiate the movement from your shoulders not your hands.

Repetitions, Sets, and Weight

The number of repetitions (reps) and sets you should do depends on your strength goals. In general,
muscle strength
works to increase basic function of the muscle and is the typical workout choice.
Muscle endurance
is important to people who participate in endurance activities such as running or biking, and
muscle power
is beneficial for athletes who need to use sudden quick movements (eg, sprinting, basketball, football). Beginners should begin with a basic routine and gradually move toward a strength, endurance, or power routine.

Beginner:
1 set of 8-10 reps

Muscle Strength:
1 to 3 sets of 5-8 reps

Muscle Endurance:
1 to 3 sets of 15-20 reps

Muscle Power:
1 to 3 sets of 3-5 reps

Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. Once you are able to perform more reps and sets than is outlined in your category, try to increase the weight you lift by 5%-10%. Your strength goals may change as you progress.

News and Publications. American College of Sports Medicine website. Available at: http://www.acsm.org/AM/Template.cfm?Section=Brochures2&Template=/CM/ContentDisplay.cfm&ContentID=8144. Accessed January 17, 2008.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.